Things I thought I should put on the internet
Not my best day, but I’m not sure what to do to fix my pulling.
Warmup
Modified agile 8
Deadlift off 4″ blocks (conventional)
135×5
185×3
225×3
275×3
315×3
335×3
355×1
365×1
385×1
405xmiss
405×1
I should be able to pull more than this.
RDL
45×5
135×5
225×5
235×5
245×5
Leg press
2pps x 15
3pps x 15
3×15 @ 3pps+10
Pull thru superset with pull down abs
2×10 @150, 2×12 @ 150
Sat in traffic for nearly an hour on my way to the gym. I was frustrated, because I was already on a pretty tight schedule. I’m pretty sure I didn’t have as bad a day as the guy in the accident that caused the backup, though.
Warmup
Modified Agile 8, rolling around on the floor, stretching, wandering around the gym trying to find the right collars for the specialty bar
SSB Low Box Squat
2×5 @ 45
95×3
135×3
185×3
225×3
225+chain x 2
245+chain x 1
265+chain x 1
275+chain x 1
This is my least favorite lift. The SSB throws me forward and really makes me use my upper back to stay tight, and I just hate doing them. I’m also not good at them. I used one set of chain, which adds about 40 pounds at the top, and nearly deloads at the bottom. I was planning to use 2 sets, but the SSB was hard enough with one. My PR on this is 300, so today I hit 315 at the top, so we’ll take it, as using accommodating resistance on these makes them suck even more than normal. Also – if you see stars at the end of a rep, it was probably a maximal effort.
Reverse hypers superset with Incline situps
2×10
Since I had limited time, just did this and got out. Sometimes that’s the way things go.
Off day, so the goal was hit a triple PR and be done with it.
Low Box Squat
2×3 @ 45
95×3
135×3
185×3
225×3
255×3
275×3
295×3
320×3 (PR)
45 degree hyper
3×12
Pull Down Abs
2×12 @ 150
Warmup
Modified Agile 8
Chain Suspended Good Morning
45×5
95×3
135×3
185×3
205×3
225×3 (PR)
245×1
255×1
265×1
275×1 (PR)
285xmiss
RDL
45×5
135×6
3×8 @ 225
StepUp
2×12
45 Degree Hyper
BW x 10
3×6 @ +45
Pull Down Abs
120×12
3×15 @ 140
Today was probably my first not completely awesome training day in a while, but I still broke two PRs, so we’ll take it. I got a ton of sleep last night, too.
Warmup
Modified Agile 8, rolling around on the floor, various stretching.
Low Box Squat
2×5 @ 45
95×3
135×3
185×3
225×3
245×3
275×3
315×3 (PR)
335×1
355×1
365×1 (PR)
275×5
RDL
45×5
135×5
3×5 @ 230
I did 225×8 last week, so I’m not sure why these were so far off. I guess I’ll chalk it up to an off day.
1 Leg Press
2×10
45 degree hyper
3×12
Pull down abs
130×15
2×12 @ 140
Reverse Hyper
2×8 @ 90
Chain Suspended Good Mornings
45×10
95×3
135×3
185×3
205×1
225×1
245×1
255×1
265xmiss
I’ve never done these before, because I never had a gym with an EliteFTS rack with a chain hook, and never had chains that would hold a bar.
Leg Press
1ppsx20
2ppsx15
3ppsx15
4ppsx15
5ppsx8
I had my feed 3/4 of an inch from the edges of the foot plate, and 3 inches from the top, angled at 14.8 degrees, so I would hit the lower inner vastus medialis. Bro.
45 degree hyper
3×12
Side bends
2×12
Prowler Dragging
Early on a Saturday.
Low Box Squat
3×3 @ 45
95×3
135×3
185×3
225×3
245×3
275×3
295×1
315×1
335×1
SLDL
45×5
135×5
155×5
175×5
185×5
Step Up (TKE)
2×8
Band GMs ss w/ side bends
Lt band x 2 x 15; 25 x 2 x 10
Good day today.
Low Box Squat
45×5
95×3
135×3
185×3
225×3
245×3
265×3
275×3
295×1
315×1
325×1
Felt really good; was focused on the mental set up – every rep the same.
RDL
45×8
4×5 @ 135
Step Up
2×8
Band GM superset with situps
2×10
No treadmill, I have too much work to worry about. If I get home early, I’ll go for a walk tonight with my Sheltie.
Safety Squat Bar Low Box Squat (pins in hole 2)
2×5 @ 45
95×3
135×3
185×3
225×3
245×1
265×1
275×1
Hack Squat Machine (bro)
Sled x 10
2×5 @ 135
45 degree back extension
2×15
Incline situp
2×8
Prowler dragging
90 lbs down and back, forwards down, backwards back
180 lbs x 2 down and back, forwards down, backwards back.
Low Box Squat (hole 3)
2×5 @ 45
95×3
135×3
185×3
225×3
275×3
315×3
335×3 (PR)
355×1
365×1
Good Morning
3×8 @ 135
GHR
4,4,4,3
Side bend
2×10 @ 25
Windy Recycling Day 